Blog - Rapid Crossfit

19 02 2019 – Tuesday – Helen

SWOD
Establish 1RM Weighted Pull Up
Establish 1RM Weighted Ring Dip
—————-
METCON
‘Helen’

3RFT
400m Run
21 American Swing 24/16
12 Pull Up

16 02 2019 – Saturday – CF Open 17.1

WOD
CF Open 17.1

10 DB Snatch 22.5/15
15 Burpee Box Jump Over 24″/20″
20 DB Snatch
15 Burpee Box Jump Over
30 DB Snatch
15 Burpee Box Jump Over
40 DB Snatch
15 Burpee Box Jump Over
50 DB Snatch
15 Burpee Box Jump Over

*20min Time Cap

15 02 2019 – Friday – CF Open 15.4

SWOD
Strict Press (Deload)
10 @ 40%, 8 @ 50%, 6 @ 60%
—————-
METCON
CF Open 15.4

AMRAP 8
3 HSPU
3 Clean 85/55
6 HSPU
3 Clean
*Add 3 Reps to HSPU each round

Scaled
10 Push Press 35/25
10 Clean

13 02 2019 – Wednesday – CF Open 13.1

SWOD
Bench Press (Deload)
10 @ 40%, 8 @ 50%, 6 @ 60%
Deadlift (Deload)
10 @ 40%, 8 @ 50%, 6 @ 60%
——————
METCON
CF Open 13.1

AMRAP 17
40 Burpee
30 Snatch 35/20
30 Burpee
30 Snatch 60/35
20 Burpee
30 Snatch 75/45
10 Burpee
AMRAP Snatch 95/55